Kale
Lab-tested reference nutrition values for a standard 100g serving.
🧬 Micronutrients & Longevity Highlights
📋 Quick Summary: Kale Nutrition Facts (Per 100g)
A standard 100g serving of Kale provides 49 calories, 4.3g protein, 8.8g carbs (g fiber), and 0.9g fat.
🛡️ Primary Health Benefits & Target Functions
Vision Longevity
Clinically backed nutritional pathway for longevity promotion.
Detoxification
Clinically backed nutritional pathway for longevity promotion.
Bone Health
Clinically backed nutritional pathway for longevity promotion.
5-Pillar Biohack & Cellular Health Matrix: Kale
Every food influences gene expression, cellular autophagy, mitochondrial output, and gut microbiome diversity. Below is the clinically mapped 0–100 biohacking profile for Kale.
Biochemical Balance & Calorie Energy Split
In a standard 100g portion (49 kcal), energy is distributed as:
Abundant in Vitamin K1, Lutein, and Beta-carotene supporting neural structure integrity.
Provides Plant Calcium, Potassium, and Anti-inflammatory flavonoids for recovery.
High insoluble fiber content supports intestinal peristalsis and microbiome balance.
Binds bile acids in the digestive tract to lower circulating blood cholesterol.
Extremely low glycemic load with high nutrient-to-calorie ratio.
🍽️ Dietary Suitability & Lifestyle Fitting
- Ketogenic & Low-Carb: Moderate-to-high carb content (5.2g net carbs); monitor total daily allotments.
- High-Protein / Athletic: Provides 4.3g protein per 100g; pair with higher-protein foods to reach 30g+ leucine thresholds.
- Volume Eating: Superb high-volume satiety food (49 kcal/100g).
🍳 Culinary Science & Nutrient Retention
To maximize the nutritional bioavailability of Kale, steaming or gentle sautéing preserves water-soluble vitamins. Pairing with a healthy fat source (such as extra virgin olive oil or avocado) facilitates maximum absorption of fat-soluble vitamins A, D, E, and K.
⚖️ Visual Calorie portion Equivalents
A 100g portion of Kale (49 kcal) is equivalent in energy density to:
🔄 Popular Food Swaps & Comparisons for Kale
Compare calorie density, protein ratios, and volume eating swap metrics for Kale:
❓ Frequently Asked Questions (Kale)
How many calories are in 100g of Kale?
100 grams of Kale contains approximately 49 calories, along with 4.3g protein, 8.8g carbohydrates, and 0.9g fat.
What are the macros for Kale?
Per 100g serving, Kale provides 4.3g protein, 8.8g carbs (3.6 g fiber), and 0.9g fat.
Is Kale high in protein?
Kale provides 4.3g of protein per 100g serving, making it a valuable component of visual macro tracking on NutriVisual.
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